September Recipe Pack - Discover 15 easy, healthy and tasty recipes, including: breakfast, lunch, dinner, treat and smoothies
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September Recipe Pack
Discover 15 easy, healthy and tasty recipes, including:
breakfast, lunch, dinner, treat and smoothies
www.stevengordonfitness.com
Contents & Key
6 Chunky Monkey Pancakes GF Gluten Free
DF Dairy Free
8 Keto Egg Wraps
LC Low Carb (20g- serve)
10 Meal Prep Grain Breakfast Bowl MP Meal Prep/Freezer Friendly
12 Cheesecake Overnight Oats HP High Protein (20g+ per serve)
V Vegetarian
14 Green Goddess Bowl With Tuna Steak
Q Quick (under 30 mins)
16 Spinach & Yogurt Dip N Contains Nuts
18 Grilled Chimichurri Chicken Salad
20 Spicy Tuna Sandwich
22 Flank Steak with Corn & Avocado Salsa
24 Chimichurri Sauce
26 Balsamic Chicken Buddha Bowl
28 Slow Cooker Red Curry Pork
30 Raisin Oat Cookies
32 Protein Carrot Cake
34 Mango Sorbet
3 www.stevengordonfitness.com
Sample Weekly Meal Planner
Breakfast Lunch Snack Dinner
E.g. Mango Sorbet, Protein
Carrot Cake, Raisin Oat
Chunky Monkey Green Goddess Bowl
Mon Pancakes
Spinach & Yogurt Dip Cookies, Spinach & Yogurt
Dip, Cheesecake With Tuna Steak
Overnight Oats
E.g. Mango Sorbet, Protein
Carrot Cake, Raisin Oat
Green Goddess Bowl Flank Steak With Corn &
Tue Keto Egg Wraps
With Tuna Steak
Cookies, Spinach & Yogurt
Dip, Cheesecake Avocado Salsa
Overnight Oats
E.g. Mango Sorbet, Protein
Carrot Cake, Raisin Oat
Grilled Chimichurri Flank Steak With Corn &
Wed Keto Egg Wraps
Chicken Salad
Cookies, Spinach & Yogurt
Dip, Cheesecake Avocado Salsa
Overnight Oats
E.g. Mango Sorbet, Protein
Carrot Cake, Raisin Oat
Meal Prep Grain Grilled Chimichurri Slow Cooker
Thu Breakfast Bowl Chicken Salad
Cookies, Spinach & Yogurt
Dip, Cheesecake Red Curry Pork
Overnight Oats
E.g. Mango Sorbet, Protein
Carrot Cake, Raisin Oat
Meal Prep Grain Slow Cooker Balsamic Chicken
Fri Breakfast Bowl Red Curry Pork
Cookies, Spinach & Yogurt
Dip, Cheesecake Buddha Bowl
Overnight Oats
E.g. Mango Sorbet, Protein
Carrot Cake, Raisin Oat
Cheesecake
Sat Overnight Oats
Spicy Tuna Sandwich Cookies, Spinach & Yogurt
Dip, Cheesecake
Meal Out - Enjoy!
Overnight Oats
E.g. Mango Sorbet, Protein
Carrot Cake, Raisin Oat
Cheesecake Balsamic Chicken
Sun Overnight Oats
Spicy Tuna Sandwich Cookies, Spinach & Yogurt
Dip, Cheesecake Buddha Bowl
Overnight Oats
4 www.stevengordonfitness.com
Weekly Shopping List
Fruits, Vegetables Protein, Dairy Seeds, Baking, Spices Cans, Condiments, Misc
Fruits Meats Grains Oils
• banana • 4 skinless chicken thighs • rolled oats • olive oil
• 4 lemons • 1.5 lbs. (700g) flank steak • quinoa • coconut oil
• pack blueberries • 14 oz. (400g) chicken • steel cut oats (pinhead
• 4 limes breast oatmeal) Sweeteners
• 1 orange • 4.4 lbs. (2kg) boneless • whole wheat flour • honey
• 2 mangoes pork shoulder • coconut flour • coconut sugar
• 6 avocados • maple syrup
Fish, Seafood Nuts, Seeds
Vegetables • 4 tuna steaks (total weight • almonds Boxed, Canned,
1lb./450g) • pine nuts Condiments
• 2 bags spinach
• head of broccoli • walnuts • peanut butter
Cold • sun-dried tomatoes
• bulb of garlic
• head of romaine lettuce • large tub Greek yogurt Baking • 2x 5 oz. (145g) canned
• 3x tomatoes • tub coconut yogurt • baking powder tuna in brine
• 3x red onions • 5 eggs • vanilla extract • mayonnaise
• 1 white onion • carton almond milk, • baking soda • Habanero hot sauce
unsweetened • dill pickles (pickled
• small bunch celery • desiccated coconut
• large tub reduced fat gherkins)
• bunch green onions cream cheese
(spring onions) Fresh Herbs • 7 oz. (200g) can
• feta cheese sweetcorn
• 2 jalapeno peppers • tub reduced fat cottage • basil
• 1 red bell pepper • mint • red wine vinegar
cheese • balsamic vinegar
• 2 red chilies • pack cheese slices • 2 parsleys
• bag of salad leaves • cilantro (coriander) • jar black olives
• pack cherry tomatoes • red curry paste
• butternut squash Dried Herbs, Spices
• 14 oz. (400ml) can
coconut milk
• green beans • oregano • fish sauce
• 2 carrots • dill • applesauce
• root ginger • garlic powder • almond butter
• ground cumin
Frozen Foods • sweet paprika Misc, Other
• green peas • chili powder • dark chocolate chips
• ground cinnamon • 4 burger buns
Dried Fruit • ground nutmeg • vanilla whey
• bag raisins • ground cloves • salt
• black pepper
5 www.stevengordonfitness.com
Chunky Monkey Pancakes
Serves 1 What You Need To Do
1 tsp. coconut oil 1. Add all the pancake ingredients to a food processor or
blender and process until smooth.
1 tbsp. dark chocolate, chips or
grated
2. Heat a non-stick frying pan or skillet over medium
heat and coat it with a little coconut oil.
For the pancakes:
3. Using a ladle, spoon the pancake batter into the pan
¼ cup (70g) plain Greek yogurt and cook until bubbles start to appear on the surface
½ cup (45g) rolled oats of the pancake, around 3 minutes. Flip the pancake
and cook for a further 2 minutes. Repeat the process
½ tsp. baking powder
until you have used all the batter, continue to coat the
½ medium banana, mashed pan with coconut oil as required.
2 egg whites 4. Prepare the sauce by mashing half a banana in a
1-2 tbsp. almond milk, small bowl and combining it with the peanut butter.
unsweetened Add a splash of almond milk and stir together to reach
1 tsp. vanilla extract the desired consistency.
5. Pour the sauce over the pancakes and sprinkle with
For the sauce: the chocolate chips.
1 tbsp. peanut butter
½ medium banana
2 tbsp. almond milk, unsweetened
V Q N
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
10 mins 10 mins 543 18 71 24 8
08063496
*Nutrition per serving
7 www.stevengordonfitness.com
Keto Egg Wraps
Serves 2 What You Need To Do
For the wraps: 1. Heat ½ teaspoon of coconut oil in a 6-8 inch non-stick frying
pan or skillet over medium heat. Whisk one egg in a small cup
1 tsp. coconut oil or bowl and season with salt and pepper.
2 eggs 2. Pour the whisked egg into the heated pan and swirl around
until it has spread evenly in a thin layer across the base of the
salt & pepper pan. Allow the egg to cook for 30-60 seconds, until the edges
are cooked. Now flip the egg over to cook on the other side for
a further 30-60 seconds.
For the filling: 3. Transfer the egg to a plate and repeat the process with the
2 handfuls spinach second egg. Set the egg wraps aside until ready to assemble.
4. In the same pan, cook the spinach for 1-2 minutes until wilted
2 tbsp. reduced fat cream
and then remove from the heat. Place the spinach in a small
cheese
bowl, add the cream cheese, sun dried tomatoes, oregano,
6 sundried tomatoes salt and pepper, and mix everything together.
½ tsp. dried oregano 5. Place the earlier made egg wrap on a plate and spread half
the cream cheese mixture over the top, sprinkle over half the
salt & pepper feta and roll the wrap tightly. Repeat the process with the
second egg wrap.
¼ cup (40g) feta, crumbled
6. Enjoy straight away or store for up to 2 days in the
refrigerator.
GF LC MP V Q
myfitnesspal Prep Chill Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
5 mins 5 mins 218 16 8 12 2
06449041
*Nutrition per serving
9 www.stevengordonfitness.com
Meal Prep Grain
Breakfast Bowl
Serves 8-10 What You Need To Do
For the grains: 1. Using a vegetable peeler, peel the lemon into wide
strips and place the peel in a medium-sized pot. Add
1 lemon the water, grated ginger, and salt and bring to the boil
6 cups (1.4 ltr) water over a high heat.
2 tbsp. root ginger, grated 2. Once the water has come to the boil, reduce the heat
to medium-low and add the quinoa and steel-cut oats.
1 tsp. salt
Cover the pan with a lid and simmer for 20-25
1 cup (190g) dried quinoa, minutes.
rinsed
3. In the meantime, halve the earlier peeled lemon and
2 cups (160g) steel-cut oats when the quinoa and oats have cooked, squeeze in
(pinhead oatmeal) the lemon juice, around 2-3 tablespoons. Remove the
lemon peel and serve. Alternatively store in an airtight
container in the refrigerator for up to 5 days.
Savoury serving suggestions: roasted tomatoes; sauteed spinach; poached egg; avocado; bacon
Sweet serving suggestions: yogurt; honey; mango; berries; nuts
Note: Nutritional breakdown and shopping list do not include serving suggestion toppings.
DF MP V
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
15 mins 40 mins 200 4 36 6 4
00757247
*Nutrition per serving
11 www.stevengordonfitness.comCheesecake Overnight Oats
Serves 2 What You Need To Do
1 cup (190g) blueberries 1. Combine the blueberries, honey and vanilla extract in
a bowl and mash together with a fork.
2 tsp. honey
2. Add the rolled oats, cottage cheese, almond milk and
1 tsp. vanilla extract
stir to combine. Cover the bowl with a lid and
1 cup (80g) rolled oats refrigerate for at least 7 hours or overnight.
1 cup (160g) low-fat cottage 3. Serve the oats cold, garnished with the chopped
cheese almonds and additional berries.
1 cup (240ml) almond milk,
unsweetened
12 almonds, chopped
MP HP N
myfitnesspal Prep Chill Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
10 mins 7 hrs or 378 12 49 20 7
overnight
06081530
*Nutrition per serving
13 www.stevengordonfitness.comGreen Goddess Bowl
With Tuna Steak
Serves 4 What You Need To Do
1 cup (190g) dried quinoa, 1. Cook the quinoa according to instructions on the packaging,
rinsed then transfer to a big bowl and set aside to cool.
2. In another medium-sized pot, cook the broccoli for 6-8
1 head broccoli, cut into small
minutes until tender. Towards the end of the cooking time
florets
add in the green peas. Drain the vegetables and add to the
1 cup (135g) green peas, quinoa.
frozen
3. In a food processor or blender, blend together the mint, basil,
handful fresh mint 1 of the avocados and lime juice. Season to taste with salt
and pepper. Once blended and creamy add to the quinoa
handful basil leaves and vegetables and mix well to combine.
2 avocados 4. Chop up the remaining avocado and stir it through the
quinoa. Add in the spinach and season to taste with salt and
juice of 1 lime pepper. Set aside until needed.
7 oz. (200g) baby spinach 5. Season the tuna steaks with salt and pepper. Heat a dry grill
pan over high heat and cook the tuna steaks for 3-4 minutes
4 tuna steaks (total weight
each side (depending on the thickness of the steak). Once
approx. 1lb./450g)
cooked remove the tuna steaks from the pan and set aside
salt & pepper to test for 2-3 minutes.
6. Divide the green quinoa salad between 4 plates and serve
with a tuna steak.
GF DF HP MP
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
10 mins 30 mins 506 19 49 41 15
08873958
*Nutrition per serving
15 www.stevengordonfitness.comSpinach & Yogurt Dip
Serves 4 What You Need To Do
1 clove garlic, crushed 1. Place a small pan over a medium heat and add a
dash of olive oil. Add the crushed garlic and spinach
7 oz. (200g) spinach and cook until wilted and soft, then transfer to a bowl
2 tbsp. olive oil and allow to cool. In the meantime, toast the pine nuts
in the pan, moving the nuts around the pan to stop
1 cup (285g) Greek yogurt them from burning.
1 tsp. dried dill
2. Once spinach has cooled, add the yogurt and dill,
2 tbsp. pine nuts, toasted season to taste with salt and pepper and mix well. Top
the dip with toasted pine nuts and serve as a dip.
salt & pepper
GF LC V Q
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
5 mins 10 mins 148 11 6 8 1
05367757
*Nutrition per serving
17 www.stevengordonfitness.comGrilled Chimichurri
Chicken Salad
Serves 4 What You Need To Do
½ cup (125g) chimichurri sauce 1. Place 4 tablespoons of the chimichurri sauce into a
(see sauce recipe in this pack) zip-loc bag along with the chicken thighs. Set aside to
marinate for 20 minutes. Keep the remaining sauce to
4 skinless chicken thighs
use as a dressing.
1 tbsp. olive oil
2. Heat the olive oil in a grill pan or skillet over medium-
1 head of romaine lettuce, high heat and cook the chicken thighs for 4-5 minutes
chopped each side until golden and cooked through. Slice the
2 tomatoes, sliced cooked chicken into strips.
½ red onion, sliced 3. Divide the lettuce leaves, tomatoes, onion and
avocado between 4 bowls. Top each bowl with one
2 avocados, sliced chicken thigh and drizzle over with the remaining
handful fresh parsley, to serve chimichurri sauce. Garnish with parsley leaves to
serve.
GF DF LC MP HP
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
20 mins 10 mins 481 37 15 26 9
09204730
*Nutrition per serving
19 www.stevengordonfitness.comSpicy Tuna Sandwich
Serves 4 What You Need To Do
2x 5 oz. (145g) canned tuna in 1. Place the drained tuna in a bowl. Add the diced celery,
brine, drained green onions and jalapeño pepper and toss to
2 stalks celery, diced combine.
4 green onions (spring onions), 2. Stir in the mayonnaise, lime zest, lime juice, hot
diced sauce, cilantro and season to taste with salt and
1 jalapeño pepper, seeded, diced pepper.
¾ cup (170g) mayonnaise 3. Toast the burger buns in a toaster or in a hot dry
1 lime, zested and juiced skillet.
1 tbsp. habanero hot sauce 4. Assemble the sandwich by placing the cheese on the
½ cup (8g) fresh cilantro bottom of the bun, followed by the tuna filling, pickled
(coriander), chopped gherkins, and sliced tomato.
salt & pepper 5. Spread the mashed avocado on the top part of the
4 burger buns bun to top the sandwich and serve.
4 cheese slices
4 dill pickles (pickled gherkins),
sliced
1 tomato, sliced
2 avocados, mashed
MP HP Q
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
10 mins 0 mins 533 32 41 28 12
08565828
*Nutrition per serving
21 www.stevengordonfitness.comFlank Steak With
Corn & Avocado Salsa
Serves 4 What You Need To Do
For the steak: 1. Make the spice rub by mixing together the garlic
1.5 lbs. (680g) flank steak powder, ground cumin, paprika, chili powder, coconut
1 tsp. garlic powder sugar and 1 ½ teaspoon of salt and pepper.
1 tsp. ground cumin
1 tbsp. sweet paprika
2. Drizzle the top side of the steak with 1 tablespoon of
1 tsp. chili powder
olive oil and rub with half the spice mix. Flip the steak
1 ½ tbsp. coconut sugar
over and drizzle with the remaining olive oil and spice
1 ½ tsp. salt
rub. Gently press the rub in the steak.
1 ½ tsp. pepper
3. Heat a grill pan over high heat and cook the steak for
2 tbsp. olive oil
4-5 minutes on each side. Wrap the steak in tin foil
and rest for 5-10 minutes. Once rested, thinly slice the
For the corn salsa:
steak, cutting across the grain.
1x 7 oz. (200g) can sweetcorn, drained
1 avocado, diced 4. Place all the salsa ingredients in a bowl and mix well
½ red onion, diced to combine. Season to taste with salt and pepper.
1 red bell pepper, diced
⅓ cup (5g) fresh cilantro (coriander), chopped
5. Divide the steak and corn salsa between 4 plates and
1 tsp. ground cumin
serve immediately.
1 clove garlic, crushed
1 jalapeno pepper, diced
4 tbsp. lime juice
2 tbsp. olive oil
salt & pepper
GF DF MP HP
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
20 mins 15 mins 514 30 23 41 7
06379403
*Nutrition per serving
23 www.stevengordonfitness.comChimichurri Sauce
Serves 8 What You Need To Do
½ cup (120ml) olive oil 1. Place all the ingredients into a food processor or high-
speed blender and pulse to form a thick sauce.
2 tbsp. red wine vinegar
2. This versatile sauce can be used as a marinade or
½ cup (12g) fresh parsley,
dressing.
chopped
2 cloves garlic, chopped 3. Once prepared, store in an airtight container in the
refrigerator for up to 2 weeks.
2 red chilies, deseeded,
chopped
¾ tsp. dried oregano
1 tsp. salt
GF DF LC MP V Q
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
10 mins 0 mins 128 14 2 0 1
03645673
*Nutrition per serving
25 www.stevengordonfitness.comBalsamic Chicken
Buddha Bowl
Serves 4 What You Need To Do
14 oz. (400g) chicken breast 1. Season the chicken with salt and pepper. Heat a large
1 tbsp. olive oil non-stick pan or skillet over a medium heat and add
2 tbsp. balsamic vinegar the olive oil, balsamic vinegar, lemon juice and garlic.
juice of ½ lemon
Then add the chicken and sauté the chicken until
golden and cooked through, around 5-7 minutes each
1 clove garlic, crushed
side.
salt & pepper
2. Remove the chicken from the pan and set aside to
For the dressing: cool slightly before slicing into strips.
2 tbsp. olive oil
3. Meanwhile, make the salad dressing by combining the
2 tsp. balsamic vinegar olive oil and balsamic vinegar in a small bowl and set
aside.
For the salad:
4. Divide the “Meal Prep Grain Breakfast Bowl” base
2 portions of Meal Prep Grain Breakfast
Bowl (see recipe in this pack) between 4 bowls. Add the salad leaves, tomatoes,
7 oz. (200g) salad leaves onion, olives, feta cheese and parsley and top with the
1 cup (150g) cherry tomatoes
chicken slices. Drizzle over the salad dressing and
serve with lemon wedges.
½ red onion, sliced
3.5 oz. (100g) black olives
2 oz. (60g) feta, crumbled
4 tbsp. fresh parsley, chopped
4 lemon wedges
MP HP Q
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
10 mins 15 mins 439 16 43 31 1
06924946
*Nutrition per serving
27 www.stevengordonfitness.comSlow Cooker
Red Curry Pork
Serves 6 What You Need To Do
1 tbsp. olive oil 1. Heat the olive oil in a large skillet over a medium heat.
Add the diced pork and cook for around 5 minutes
4.4 lbs. (2kg) pork shoulder, until the meat has browned.
boneless, cut into pieces
2. Place the pork, onion, red curry paste, coconut milk,
1 white onion, chopped
fish sauce and butternut squash into the slow cooker.
4 tbsp. red curry paste Cover with the lid and cook on low for 6 hours or on
high for 4 hours. Add the green beans to the pot in
14 oz. (400ml) can coconut milk
the final 30 minutes of cooking.
2 tsp. fish sauce
3. Serve the pork alongside a portion of rice and
1.3 lbs. (600g) garnished with cilantro and lime wedges.
butternut squash, cut into
pieces
5.2 oz. (150g) green beans,
halved
fresh cilantro (coriander), to
garnish
lime wedges, to garnish
Note: Portion of rice is not included within the nutritional
breakdown.
GF DF LC MP HP
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
15 mins 6 hrs & 479 19 15 59 3
15 mins
05358012
*Nutrition per serving
29 www.stevengordonfitness.comRaisin Oat Cookies
Makes 24 What You Need To Do
Dry: 1. Preheat the oven to 360°F (180°C). Line a baking tray
with baking paper.
6oz. (180g) rolled oats
2. Place all the dry ingredients into a large bowl and mix
6oz. (180g) whole wheat flour
well to combine. Add the raisins, milk and oil and mix
1 tbsp. baking powder to form a sticky dough.
3 oz. (90g) coconut sugar 3. Using your hands, form 24 balls of dough and place
them on the earlier prepared baking tray taking care to
1 tsp. ground cinnamon
leave space between each as they will spread in the
1 orange, zest only oven. Gently press down on each ball to form a cookie
shape.
pinch of salt
4. Place the tray in the oven and bake the cookies for
15-18 minutes, until golden brown. Remove the tray
Other: from the oven, place the cookies on a wire cooling
2 oz. (120g) raisins rack and allow to cool.
½ cup (125ml) almond milk, 5. The cookies can be stored in an airtight container for
unsweetened 3-4 days.
3 oz. (90g) coconut oil, melted
DF MP V Q N
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
10 mins 18 mins 134 5 22 2 3
04451099
*Nutrition per serving
31 www.stevengordonfitness.comProtein Carrot Cake
Serves 8 What You Need To Do
For the cake: 1. Preheat the oven to 325°F (160°C). Line a 8x6 inch
Dry: (20x15cm) baking tin with baking paper.
⅓ cup (56g) vanilla whey
¼ cup (45g) coconut sugar
2. Place all the dry ingredients into a large mixing bowl
2 tbsp. coconut flour and whisk together.
¼ tsp. baking soda
3. Add the grated carrot and the remaining cake
pinch of salt
ingredients to the bowl and mix well to combine into a
1 tsp. ground cinnamon
thick cake batter.
¼ tsp. ground nutmeg
¼ tsp. ground cloves 4. Transfer the batter into the earlier prepared baking tin
and place in the oven to bake for 25-35 minutes, or
¾ cup (80g) carrot, finely grated until a toothpick inserted in the centre comes out
¼ cup (60g) applesauce, unsweetened
clean. Remove the cake from the oven and set the tin
2 tbsp. almond butter
on a wire rack to cool.
1 large egg white
2 tbsp. chopped walnuts 5. In the meantime, make the frosting. Whisk together
2 tbsp. desiccated coconut, unsweetened the frosting ingredients until smooth and creamy and
2 tbsp. raisins once the cake has cooled completely spread over the
top of the cake.
For the frosting:
6 oz. (170g) reduced fat cream cheese
¼ cup (45g) coconut sugar
1 scoop (25g) vanilla whey
Storage: Store the cake in an airtight container in the refrigerator
for up to one week.
½ tsp. vanilla extract
GF LC MP V N
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
15 mins 35 mins 251 14 17 16 3
05299379
*Nutrition per serving
33 www.stevengordonfitness.comMango Sorbet
Serves 2 What You Need To Do
2 cups (165g) mango, frozen 1. Place all the ingredients in a food processor or
blender and blend together until smooth. Serve
¼ cup (60g) coconut yogurt immediately.
2 tbsp. maple syrup
GF DF V Q
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
5 mins 0 mins 330 3 79 3 6
07193107
*Nutrition per serving
35 www.stevengordonfitness.comYou can also read
